Tuesday 120904

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Five rounds for time:
15 Deadlift, body weight
2 Rope climbs

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Competitor’s Class FAQ’s

If I can’t do the Comp classes does that mean I can’t make the team next year?
Absolutely not. Everyone will have a chance to compete as part of the team for the 2013 CrossFit Games. However the comp class will be addressing a lot of individual weaknesses and there will be more competition specific programming and instruction that might give those athletes an advantage. Also, keep in mind that this class is put together to help athletes participate in ANY CrossFit competition. As the sport continues to grow, more and more local competitions will keep popping up. 

Why do I have to pay for the classes?
The $40 a month will go towards developing trainers, new equipment for the class, possible time at a gymnastics gym, and coaches’ time. With at least 2 of the classes during the week being 90min long, your monthly hours in the gym for just the Comp class is 16 hours. 16 hours / $40 = $2.50hr. That is less than a fancy coffee or a beer on Friday night. Athletes pay a minimum of $250/month for custom programming… that doesn’t include a class dynamic or actual coaching.  You’re getting the best of both worlds with the best programming at a fraction of the price.

What else will I receive?
Specialty programming. Specialty drills to address maximizing #’s and efficiency in any movement or linking movements such as muscle ups or kipping HSPU. Nutrition, mindset, and competition preparation. Consistently being pushed by some of the top athletes in the state.

Why a Competitors Class?
We pride ourselves on being a gym for everyone, and within our gym we have a great group of highly competitive athletes. Based on demand, we needed to put something together to address their needs to compete at a top level. Your commitment to the program is what will take you to the next level… and that’s all we can ask for.  

First class starts on September 12th at 8pm.  3-2-1-GO!

━ Past WODs

Wednesday 240320

As many of you have noticed, MBO is no longer available. We are switching to Beyond The Whiteboard for scheduling and membership charging...

Wednesday 240103

Bring a Friend Week(s) Starting January 15th and running through January 27th, we will be having Bring a Friend Weeks. If you have friends...

Sunday 230917

Every minute on the minute for 25:00 Minute 1 15 Calories on the rowerMinute 2 10 Toes to barMinute 3 15 Calories on the bike...

Saturday 230916

With a partner With a 22:00 5-10-15-20-25Power snatch 135#(95#)15-12-9-6-3Ring muscle ups Run 200 meters together after each set With the remaining time:Build to a heavy power snatch Scores =...

Friday 230915

Every 2:30 x 54 Front squats*Use the back squat weight from 090823For time:50 Wallballs 20#(14#)Row 250 meters20 Ab mat sit upsRow 250 meters35 Wallballs...
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